3. Review movement standards and warm-up with several reps for each. (10 min)

4. "Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

LIII: as rx'd.

LII:

AMRAP 6 Pull-ups (If you get to 100 before time is up, move on to...)

AMRAP 5 Push-ups (If you get to 100, move on to...)

AMRAP 4 Sit-ups (If you get to 100, move on to...)

AMRAP 3 Squats (If you get to 100, stop)

BE SMART ABOUT THIS. Most trainees will not need anything like 100 reps to get the most out of this workout. Try to select a Pull to Object exercise that will allow you to get something like 50-60 reps in the allotted time. If you complete all 400 reps <18:00, record your time. Otherwise put pull-ups/push-ups/sit-ups/squats on the board.